Building Lifelong Skills Through Habit Stacking
Author: James Tierney, CEO & Founder
Read time: 6 minutes
This content was aided by the OpenAI language model Assistant. Learn more at https://openai.com/. Editing was also aided by Grammarly. Learn more at https://www.grammarly.com.
In a world where our to-do lists seem never-ending, finding simple, sustainable ways to accomplish goals is essential. Enter habit stacking, a powerful strategy for building new habits by tying them to ones you already do. Popularized by James Clear in Atomic Habits, habit stacking transforms your daily routines into opportunities for growth and productivity. For college students and professionals alike, mastering this skill can pave the way for lifelong success.
What is Habit Stacking?
Habit stacking is the process of anchoring a new habit to an existing one. By doing so, you take advantage of established neural pathways to reinforce a desired behavior. Instead of starting from scratch, you piggyback on routines you’re already doing. For instance, brushing your teeth might trigger flossing, or brewing your morning coffee could remind you to review class notes.
Research supports this approach. According to Clear, "habits are the compound interest of self-improvement." By linking small actions to existing habits, you can create a cascading effect that builds momentum over time. Studies on habit formation emphasize the importance of consistency and context in making behaviors stick, which makes habit stacking a reliable method for long-term change.
Habit Stacking for College Students
For students juggling academics, extracurriculars, and social lives, habit stacking can be a game-changer. Here are a few examples tailored to the college experience:
Morning Coffee + Study Prep
Use your morning coffee or tea as a cue to spend 10 minutes reviewing notes or organizing your day. This ensures you start your day with focus and intention.Walking to Class + Active Recall
If you walk to class, listen to recorded lectures or use flashcards to engage in active recall—a proven technique to improve memory and retention.Lunch Break + Networking
During lunch, spend five minutes connecting with peers or professionals on LinkedIn. This small step keeps networking consistent and manageable.End of Day + Review
Before bed, review your day and prepare for tomorrow by jotting down tasks or questions to follow up on.
These small yet powerful adjustments help students move away from last-minute cramming and develop habits that foster lifelong success.
A CEO’s Take on Habit Stacking
As the owner and CEO of Tierney Education, I know firsthand how challenging it can be to juggle responsibilities. Between managing our tutoring and academic coaching services, supporting students, and leading a growing team, my plate is always full. I recently hired a local cleaning service, Plum Pristine Clean, to take care of our downtown classroom space. They clean every Monday morning from 7:30 to 8:30 AM. I realized this was the perfect opportunity to implement habit stacking.
Rather than spending that time clearing emails—a task that can wait—I decided to habit stack. While the cleaners work, I use this time to write weekly updates for my team: Stacy (Director of Administration and Operations), Cassidy (Executive Assistant), and Kimberly (Co-Owner and Executive Coach). Before, I’d set an ambiguous goal of writing updates “on Sunday or Monday,” but pairing this task with the Monday morning cleaning schedule gave it a clear anchor. By combining these routines, I’ve created consistency and accountability.
Habit Stacking and SMART Goals
One lesson I’ve learned is that habit stacking works best when paired with SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. My vague “Sunday or Monday” plan wasn’t specific enough, which made it hard to execute consistently. (You can read more about SMART goals in this blog post.)
For students, combining SMART goals with habit stacking is a winning formula. For example, instead of saying, “I want to get better at studying,” set a goal like, “I’ll spend 15 minutes reviewing my notes after dinner each night for the next two weeks.” Then, stack that habit onto your dinner routine for maximum impact.
Academic Coaching: Building Habits for Long-Term Success
At Tierney Education, we believe in fostering skills that lead to lifelong success, not just short-term academic gains. This philosophy is the cornerstone of our academic coaching program, where we help students develop executive functioning skills, build better habits, and set meaningful goals.
Our academic coaching focuses on:
Time management and organization: Learn how to structure your day effectively.
Goal-setting: Create SMART goals tailored to your unique needs.
Study strategies: Master techniques like active recall and spaced repetition to learn more efficiently.
Personalized support: Work one-on-one with experienced coaches who understand the challenges students face.
If you’re ready to stop cramming and start thriving, visit our academic coaching page to learn more. Together, we can help you achieve long-term success.
Take the Next Step
Whether you’re a student striving to balance your busy schedule or a professional aiming to lead effectively, habit stacking is a small change that can lead to big results. Start today by identifying one habit you can stack onto an existing routine—and watch as your efforts compound over time.
If you’re ready to take your productivity and learning to the next level, Tierney Education is here to help. Explore our coaching and tutoring services to build habits that last a lifetime.
Works Cited
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.
Clear, J. “Habit Stacking and Habit Tracking: The Key to Making Big Changes in Small Steps.” AtomicHabits.com. Available at: Google Books Preview.
Katz, J. S. (2021). “Habit Formation and Stacking in Personal and Professional Growth.” Journal of Personal Effectiveness, 35(2), 123-137. DOI: 10.1007/s00261-021-03185-7.
If you're interested in enhancing your learning experience this semester, kindly fill out the form below. We'll get in touch to discuss how we can support your educational journey.